Tips and Tricks

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Found a recipe that you'd love to cook, but not sure how to make it allergy-friendly? Perhaps one of these suggestions will work!


No single wheat-free flour can generally be substituted 1 for 1 with wheat flour. Alternatively, a combination of flours will often work best. Try experimenting to find one that gives you the results you are after. Some options include:

  • rice flour
  • corn flour
  • soy flour
  • potato starch flour


Depending on the recipe, there are a number of substitutes for eggs that you can choose from. Some ideas are:

  • 1/2 a medium banana, or 1/4 cup of pureed fruit (useful when the eggs are a binding agent)
  • Xantham gum (for binding or changing the texture of foods)
  • 1.5 tablespoons of water, 1.5 tablespoons of oil and 1 teaspoon of baking powder (used as a leavening agent, i.e. in baking)
  • 1 teaspoon of yeast dissolved in 1/4 cup of warm water (also useful as a leavening agent)
  • A thin paste of flour and water (to replace an eggwash when making schnitzels or crumbing other foods)


In most cases, milk is an easy ingredient to swap out when cooking your favourite recipe. Simply substitute the milk for an equal amount of water or fruit juice, depending on what liquid would best suit the recipe. For example, if the recipe calls for half a cup of milk, in most cases half a cup of water will do just fine!

If you have any other ideas for great ingredient substitutes, please let us know!